1 00:00:00,680 --> 00:00:04,960 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,039 --> 00:00:14,760 Speaker 1: I'm Tom Holland and this is Fitness Disrupted. My number 3 00:00:14,800 --> 00:00:19,920 Speaker 1: one favorite diet. If there's a question I get frequently, 4 00:00:20,120 --> 00:00:25,400 Speaker 1: you can imagine, it's what's the best diet? And drumroll please. 5 00:00:25,520 --> 00:00:29,600 Speaker 1: The one that I absolutely love, have followed for decades 6 00:00:29,920 --> 00:00:35,280 Speaker 1: is the Mediterranean diet. And I hesitate and don't like 7 00:00:35,400 --> 00:00:39,240 Speaker 1: calling it a diet because diet, generally speaking, means restrictive 8 00:00:39,479 --> 00:00:42,760 Speaker 1: and it means short term. But guess what, that's not 9 00:00:42,800 --> 00:00:45,440 Speaker 1: what the Mediterranean diet is about. And that's one of 10 00:00:45,479 --> 00:00:48,360 Speaker 1: the reasons it is ranked as one of the top 11 00:00:48,400 --> 00:00:51,040 Speaker 1: diets out there. And every time I say the word diet, 12 00:00:51,040 --> 00:00:53,640 Speaker 1: I don't like it because it has that negative connotation. 13 00:00:54,000 --> 00:00:55,600 Speaker 1: But what is it? How do you follow it? And 14 00:00:55,680 --> 00:00:58,400 Speaker 1: why is it so great? Well, it is what it 15 00:00:58,520 --> 00:01:01,840 Speaker 1: sounds like, right. The diet draw together the common foods 16 00:01:01,880 --> 00:01:05,880 Speaker 1: from the traditions of several different regions, including Greece, Spain, 17 00:01:06,000 --> 00:01:09,040 Speaker 1: Southern France, Portugal and Italy. And oh my gosh, if 18 00:01:09,040 --> 00:01:12,279 Speaker 1: you've been to those places as as I have, food 19 00:01:12,319 --> 00:01:15,240 Speaker 1: is amazing, right, And it is a pattern rather than 20 00:01:15,280 --> 00:01:18,920 Speaker 1: a diet of eating it may offer a whole host 21 00:01:19,000 --> 00:01:23,000 Speaker 1: of health benefits, yes, including weight loss, but also heart 22 00:01:23,000 --> 00:01:28,560 Speaker 1: and brain health, cancer prevention, diabetes prevention, and diabetes control. Okay, 23 00:01:28,600 --> 00:01:32,360 Speaker 1: they show that people in countries bordering the Mediterranean they 24 00:01:32,400 --> 00:01:36,039 Speaker 1: live longer and suffer less than most Americans do from 25 00:01:36,080 --> 00:01:41,000 Speaker 1: things like cancer and cardiovascular disease. It is ranked number 26 00:01:41,000 --> 00:01:45,000 Speaker 1: one in US News Best Diet rankings, and that was 27 00:01:45,160 --> 00:01:49,720 Speaker 1: based on a whole host of health experts weighing in. Okay, well, 28 00:01:49,720 --> 00:01:57,800 Speaker 1: what is it. It's fresh fruits, vegetables, whole grains, beans, nuts, lagoons, 29 00:01:57,920 --> 00:02:03,320 Speaker 1: olive oil, and flavorful herbs and spices. Okay, you can eat. 30 00:02:03,760 --> 00:02:06,040 Speaker 1: It's not deprivation. And I will hit this at the 31 00:02:06,160 --> 00:02:08,359 Speaker 1: end and those of you who have listened to my shows, No, 32 00:02:08,560 --> 00:02:12,120 Speaker 1: it's about moderation, right, And here you go, fish and seafood. 33 00:02:12,400 --> 00:02:14,080 Speaker 1: Eat that at least a couple of times a week. 34 00:02:14,400 --> 00:02:20,359 Speaker 1: Fish and seafood. Uh, moderation is going to be poultry, eggs, yogurt, 35 00:02:20,480 --> 00:02:25,320 Speaker 1: and cheese. Okay, moderation. And then you can still have 36 00:02:25,520 --> 00:02:31,440 Speaker 1: red meat, but that is infrequent for special occasions. And 37 00:02:31,520 --> 00:02:34,600 Speaker 1: here's the kicker. For many people. Red wine is a 38 00:02:34,720 --> 00:02:39,600 Speaker 1: part of the Mediterranean diet. But there are no preset calories. 39 00:02:40,280 --> 00:02:43,160 Speaker 1: There's no preset here's what you have to eat. You're 40 00:02:43,200 --> 00:02:48,960 Speaker 1: gonna take those lean sources of protein, those complex carbohydrates, 41 00:02:48,960 --> 00:02:53,680 Speaker 1: those flavorful foods, the red wine, and you're gonna figure 42 00:02:53,680 --> 00:02:56,920 Speaker 1: out what works for you calorie wise. But it's not 43 00:02:57,000 --> 00:03:00,679 Speaker 1: just about weight loss. It's about health. And if you've 44 00:03:00,720 --> 00:03:02,800 Speaker 1: read the book or heard about you probably heard about 45 00:03:02,840 --> 00:03:05,400 Speaker 1: the Blue Zones. Some of you may have read the book, 46 00:03:05,760 --> 00:03:07,799 Speaker 1: but there's a few a few places in the world 47 00:03:07,800 --> 00:03:10,520 Speaker 1: that are designated as Blue zones, and this term just 48 00:03:10,600 --> 00:03:13,680 Speaker 1: refers to a few geographic areas in which people have 49 00:03:13,800 --> 00:03:17,720 Speaker 1: really low rates of chronic disease and live longer than 50 00:03:17,840 --> 00:03:22,440 Speaker 1: anywhere else. And part of that, especially one place or 51 00:03:22,440 --> 00:03:26,960 Speaker 1: where the Mediterranean diet is followed is the island of Icaria, 52 00:03:27,080 --> 00:03:30,799 Speaker 1: and it's a Greek island in the Okay, and people 53 00:03:30,840 --> 00:03:36,720 Speaker 1: there live really long. Many people passed a hundred, a 54 00:03:36,840 --> 00:03:41,760 Speaker 1: hundred and beyond. So the Mediterranean diet it's about moderation, 55 00:03:42,360 --> 00:03:48,520 Speaker 1: it's about choosing from those areas once again, fresh fruit, vegetables, 56 00:03:48,920 --> 00:03:54,840 Speaker 1: whole grains, beans, nuts, with gooms, olive oil, and then 57 00:03:54,840 --> 00:03:56,800 Speaker 1: you're gonna have your fish in your seafood a couple 58 00:03:56,840 --> 00:04:00,760 Speaker 1: of times a week. You're gonna have your dairy in moderation. 59 00:04:00,840 --> 00:04:03,560 Speaker 1: For the most part, you're gonna have that red meat 60 00:04:03,600 --> 00:04:08,480 Speaker 1: if you want. Occasionally extremes are easy. But study the 61 00:04:08,520 --> 00:04:11,080 Speaker 1: people this is what I do, who have lived really 62 00:04:11,080 --> 00:04:14,880 Speaker 1: long lives and are happy. Okay, that's a huge part 63 00:04:14,880 --> 00:04:17,880 Speaker 1: of it, a huge part of it, because if you 64 00:04:17,960 --> 00:04:22,360 Speaker 1: can't follow it long term, it's not going to work. 65 00:04:22,839 --> 00:04:26,440 Speaker 1: And that US News and World Report, number one in 66 00:04:26,480 --> 00:04:30,880 Speaker 1: Best Diets Overall, number one in best plant based Diets, 67 00:04:31,520 --> 00:04:35,080 Speaker 1: number two in Best heart Healthy Diets, number one in 68 00:04:35,200 --> 00:04:39,680 Speaker 1: Best Diabetes Diet, number one in Best Diets for healthy eating. 69 00:04:40,000 --> 00:04:45,240 Speaker 1: Here's the most important part. Number one in Easiest Diets 70 00:04:45,560 --> 00:04:49,960 Speaker 1: to follow, And it's about health and it's about long 71 00:04:50,080 --> 00:04:53,080 Speaker 1: term adherents. So there you have it. If you push me, 72 00:04:54,000 --> 00:04:57,360 Speaker 1: say which diet is the best and which one I follow? Now, 73 00:04:57,520 --> 00:05:01,440 Speaker 1: different strokes for different folks, but you asked, and I answered, 74 00:05:02,200 --> 00:05:05,080 Speaker 1: Mediterranean diet is what I followed. The Mediterranean diet is 75 00:05:05,080 --> 00:05:07,720 Speaker 1: the one lots of research behind it, and you're not 76 00:05:07,880 --> 00:05:11,720 Speaker 1: depriving yourself and you can figure out what works for you. 77 00:05:12,160 --> 00:05:14,800 Speaker 1: Thank you for listening. I'm Tom Holland. This is Fitness Disrupted. 78 00:05:14,800 --> 00:05:17,240 Speaker 1: If you have not yet rated the show, please do so. 79 00:05:17,360 --> 00:05:20,279 Speaker 1: I really appreciate it. If you want to leave a comment, 80 00:05:20,320 --> 00:05:24,200 Speaker 1: I appreciate that as well. Topics you want covered, problems 81 00:05:24,279 --> 00:05:27,920 Speaker 1: you have let me know. Thank you for listening. I'm 82 00:05:27,960 --> 00:05:38,120 Speaker 1: Tom Holland. Believe in Yourself. Fitness Disrupted is a production 83 00:05:38,120 --> 00:05:41,719 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 84 00:05:42,080 --> 00:05:45,520 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 85 00:05:45,600 --> 00:05:47,120 Speaker 1: you listen to your favorite shows.